Dr. Bradley J. Willcox, in his book The Okinawa Diet Plan: Get Leaner, Live Longer and Never Feel Hungry, the Okinawan diet can overcome obesity, making you feel more comfortable and youthful.
Okinawa is the name of an island in Japan. The name of this island is so famous, because it has the most population of more than 100 years in the world. Data show that around 1.27 million people, there are 427 Okinawans over 100 years old! Okinawa residents also have the highest healthy hopes in the world.
Their healthy, longevity and youthful secrets lie in their very specific diet and daily lifestyle. Their diet is almost the same as yours, the difference is they are very limiting to consuming animal fat and protein.
Their eating principle is to consume the right carbohydrates, fats and proteins. This is the principle of their diet:
Vegetable and fruit
Fruits and vegetables, which contain fiber, are mandatory menus every day. The function of fiber helps prevent fat accumulation, helps improve the function of the large intestines and helps the process of muscle formation.
Red is better than white
Their carbohydrate intake comes from brown rice instead of white rice. Because, white rice has undergone a repeated cleaning process, so the vitamin content is reduced.
The types of nuts they consume most are soybeans, both in the form of boiled and processed pods, such as miso, tofu, and tofu. Miso soup with a mixture of spinach and rice is their opening menu in the morning.
The best sea fish
Their protein and animal fat get from fish. Sea fish have the advantage of containing omega 3 fatty acids which are higher in levels than freshwater fish.
Drink a lot of water
Okinawans consume very little alcohol. They are used to drinking at least six glasses of water a day. Liquid is very important to support the smooth metabolism and chemical reactions in the body.
Green tea is their favorite drink. The benefits of green tea are closely related to catechin and flavonol compounds, which are active components that are believed to play an important role in preventing cancer. From 10 grams of green tea powder (equivalent to 10 cups of tea), you will get about 1 gram of catechins. Prof. Itaro Oguni from Shizuoka University, Hamamatsu College recommends drinking 10 cups of tea every day regularly to prevent cancer.
The Okinawan diet also limits the consumption of vegetable and animal oils. The dominant types of fatty acids consumed are monounsaturated fatty acids which can be obtained in canola oil from seeds. This can prevent excess cholesterol and triglyceride deposits causing various diseases.
A little salt and flavoring
Okinawa dieters are advised not to over-consume salt. It is recommended that the average salt use is only three teaspoons a day.
Avoid processed foods
Avoid eating fatty snacks and contain high levels of salt and flavor. Instead, choose safe snacks, such as fruit, cereal, or whole-grain bread. As much as possible not to consume processed foods made with the addition of chemicals.
Stop before full
Eating until the stomach feels full, even to the point of not being able to move because of the glut, the Okinawa diet is not recommended. Eat and drink up to 80 percent full. That principle is what causes them to have slim, healthy, fit and youthful bodies.
Often and a little
They apply a diet that is frequent but with limited portions. Male eating patterns 10-13 times and females 7-10 times every day at a rate of 150-200 cc for one meal.
The Okinawan diet requires every person to do a lot of physical activity, including cycling and walking.
Far from stress
The low level of stress is an important factor in the high quality of the health of the people of Okinawa. Their lives are very peaceful and calm. Picnics, chatting with friends and doing fun activities that are fun are believed to be able to avoid someone from stress. Interested in trying?